Öst Applied Relaxation: Characteristics, Phases And Components
Öst’s Applied Relaxation It is considered, according to treatment effectiveness guidelines, a probably effective treatment for treating panic disorder. In addition, this treatment is also used for other anxiety disorders, such as dental phobia.
Is about one of the most used techniques in the treatment of stress In this article we will learn about its characteristics, phases and components.
Öst’s applied relaxation consists of a variation of Berstein and Borkovec’s adaptation of Jacobson’s progressive muscle relaxation (PMR) training.
1. Progressive Muscle Relaxation (PMR)
Jacobson’s PMR consists of a very complete relaxation technique that allows the patient to perceptually discriminate between sensations of tension and distension as well as reducing its afferents.
2. Berstein and Borkovec relaxation technique
For its part, Berstein and Borkovec’s adaptation consists of a variation of Jacobson’s RMP; It is a differential relaxation, in which the muscles related to an activity remain active, and the rest relax.
Berstein and Borkovec’s adaptation consists of train the patient based on three types of variables: the position (sitting/standing), the activity (active/not active) and the place (quiet/not quiet).
Öst Applied Relaxation: Features
In Öst applied relaxation, all muscles will tense and relax at the same time. Then the process will be repeated at least once, tensing each muscle group for five to seven seconds and then relaxing it for twenty or thirty seconds. The patient will focus on the sensations of tension and relaxation, respectively.
Throughout the process of Öst’s applied relaxation The patient is taught to identify signs of anxiety and implement relaxation techniques
To begin this technique, the environmental conditions must be favorable, these being: a quiet environment, remaining comfortably seated with eyes closed, without excessive external noise and without the interference of stimuli that disturb good concentration.
Components
The components or techniques of the treatment are two: relaxation and practice; hence its name: “relaxation” (RMP) + “applied” (live practice):
1. Progressive muscle relaxation (PMR)
This technique was originally designed by Jacobson already mentioned.
2. Live practice
Öst Applied Relaxation includes live practice of anxiety situations presented hierarchically to the patient.
Phases
Öst’s applied relaxation is made up of four phases that progressively decrease in terms of time dedicated to the relaxation process. They are the following.
1. First phase: progressive relaxation
The first phase of relaxation includes learn to relax muscle groups separately It begins with prior tension, since tension facilitates subsequent relaxation. The different muscle areas are tensed and relaxed, while we must identify the sensations associated with both exercises.
The duration of each of the tensions will be approximately 3-4 seconds, and a pressure of 70% will be exerted to avoid the risk of muscle contractures.
The relaxation periods should increase until they reach 20-30 seconds. At the end of the process of tension and relaxation (which begins with the hands and continues from head to toe), three diaphragmatic breaths are taken to relax the whole body a little more.
2. Second phase: relaxation without tension
In this second phase you will learn to relax by omitting tension, trying to feel relaxation without having to tense up.
After about 15 days (at least) practicing muscle relaxation, the goal will be to be able to obtain relaxation alone focusing on diaphragmatic breathing and the general feeling of relaxation
Here the main objective will be to achieve complete relaxation with your eyes closed. The three breaths will be taken and the body will relax completely. Once we achieve this, we will open our eyes and try to maintain the state of relaxation.
The goal will ultimately be to be able to selectively relax those muscle groups that are not involved in the movements we perform.
4. Fourth phase: relaxation by signals
In this fourth and final phase of Öst’s applied relaxation, The patient must be able to relax quickly and under any circumstances without requiring great concentration.
